What are the movements of kettlebells to practice legs?

In the kettlebell movement, the exercise position of each movement is different. Of course, the exercise effect of each movement is also good, but many people don’t know what the kettlebell leg training is, and some people still know it. So, what are the movements of kettlebell leg training? Let’s learn about the kettlebell leg training movements together!

　　Kettlebell swing

　　1. Hold the kettlebell with both hands, so that the kettlebell is between the legs, the upper body leans forward from the hip, and the back remains straight.

　　2. Swing the kettlebell backward, and then swing the kettlebell forward with explosive power until it is as high as the chest. Keep your arms straight and stretch your hips, knees, and ankles with explosive force.

　　Two-arm kettlebell rowing

　　1. Stand upright, feet and Hip width, with both knees slightly bent. The upper body leans forward from the hip, the back remains flat, and the knees remain bent.

2. Hold a kettlebell in each hand, hold it opposite, and your arms are drooped straight (perpendicular to the ground).

3. Keep your elbows close to your body, pull the kettlebell upward, and at the apex of the movement, squeeze the two shoulder blades against each other.

4. Return to the starting point.

kettlebell goblet squat

1. Both feet are slightly wider than shoulders, and the toes can be slightly outward. The knees should be in the same direction as the toes.

2. Hold both sides of the handle with both hands, try to retract your elbows as much as possible, raise your head and chest, straighten your back, and then squat.

3. Squat also keep your back flat, The elbow should fall on the inner thigh (in the knee).

　　Single-arm kettlebell floor bench press

　　Lying on the floor, grab the kettlebell handle with one hand, palms facing inward, and bench up, while rotating your wrist, palms facing the direction of your feet, bring the kettlebell to your shoulders. Then return to the starting position.

　　Kettlebell deadlift

　　1. Bend your knees slightly, hold the kettlebell straight with both hands, and push your hips back, and maintain tension as the deadlift preparation position.

　　2. Bring your hips forward and clamp your butt hard, imagine someone stabs your butt, and return to the normal standing position.

　　3. Push your hips backward and return to the deadlift preparation position.

　　Kettlebell press

　　1. Hold your hands Hold both sides of your hands and elbows as much as possible, and place the kettlebell in front of your chest.

2. Raise your head and chest, control your shoulders to control your strength and push the kettlebell upwards beyond your head, and then slowly retract it back to your chest.

3. Training can maintain the rhythm of fast shoulder push and slow drop

kettlebell pushups

The body is in the starting position of pushups, hold the handle of the kettlebell with both hands, and slowly fall down until your chest almost touches the kettlebell. Stop for a moment, then hold the body and restore to the initial position. Due to the unstable star of this exercise, it is more difficult than doing pushups with empty hands.

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